The Keyto Program encourages flexibility in food and lifestyle making it more enjoyable and sustainable compared to other weight loss programs. While consistency is necessary for long-term success, some people may want to introduce an occasional indulgence that falls outside of the program.
Knowing this, many people ask if cheat meals are okay on Keyto.
Important Factors to Consider
If you have a meal that is higher in carbs, you may get knocked out of ketosis. The effort required to get back into ketosis is a main consideration for if you should eat the cheat food.
Another consideration is that after you have been in ketosis for 4-6 weeks, your body becomes fat adapted. This means it is used to using ketones as fuel, and can do so more efficiently. If you cheat after this period, it is much easier to get back into ketosis. You might not even get kicked out!
Thus we recommend that you stay more strict in the first month on the program, while allowing yourself to explore after being fat adapted.
A final consideration is that on the Keyto program, we offer many “yellow” foods and recipes that indulgent, but would not be considered cheat meals. These foods may have more net carbs or less optimal sources of fat. Many are also desserts that are calorically dense and have no sugar sweeteners. We actually encourage you to enjoy these from time to time as they provide variety and enjoyment without having a big negative effect on your progress.
It’s Up to You!
So only you can decide whether it’s worth having a cheat meal. If you do decide to have a cheat meal, strive to make a logical decision in terms of content and quantity. Also strongly consider waiting until you are fully Keto-adapted which usually happens after 6 weeks. Choosing Yellow Badge foods in the Keyto food search can help you satisfy cravings and reduce the potential for an all out binge. Finally, remember healthy bodies aren’t made or destroyed by one meal, it’s the long-term behaviors that will determine your success.